Research shows that our physiological peak is usually reached in the mid-to-late 30s and then “normal aging” begins.

After peak, a steady 1%–1.5% decline per year in various physiological functions occurs until the mid-to-late 60s. At that point the decline becomes exponential, with each year showing a higher percentage of decline than the previous year.

At these rates, untrained sedentary 70 year olds might expect to have 50%–65% of their 35 year old capacity (Lavin et al. 2019). The good news is that high performing masters athletes seem to slow this down by half, so they can have 70%–82% of their 35 year old capacity at 70.

17-min “Anti-Aging” Kettlebell Workout – free sample from: 3x 4-Week Kettlebell Plans for Men and Women Over 50

— Focuses on:

– High-intensity interval training (HIIT) to improve overall cardiovascular function.
– Multijoint free-weight exercises to stabilize movement while lifting.
– Resistance training as the most important variable in maintaining peak capacity.
– Time for rest and recovery in the program.
– Progressive overload as the foundation of all training.

Instructions:

– Do as many reps as you can of each exercise in 40 seconds.
– Rest for 20 seconds between exercises.
– Rest for 1 minute between rounds.
– Do 3 rounds total.

Exercises:

– KB Swings (Round 1: Two-hand; Round 2: One-hand; Round 3: Hand-to-hand)
– Eccentric-focus Push-ups (Take 3 seconds to lower to the floor on every rep)
– KB Tactical Lunges (Alternate right/left steps and pass the kettlebell between the legs on each rep)
– KB One-arm Rows or Recline Rows or Chin-ups
– “Friendly” Lower-impact Burpees (Step back, push-up, step forward, hands to the sky)

Workouts for older adults should NOT be a “watered-down” version of what you did before. They should be designed specifically for your needs and goals!

-Forest and the FVT Team

PS – If you liked today’s sample workout, check out:

Happy Monday!

Try this full-body bodyweight and kettlebell circuit. All you’ll need is a single kettlebell and about 20 minutes to spare:

• 5 Burpees
• 10 KB Squat Cleans
• 15 Lunges (each leg)
• 20 KB Swings
• 25 Push Ups

Repeat this sequence twice as fast as you can. This workout hits all of your major muscle groups, can be performed in about 20 minutes, and gets you both a resistance training and cardio workout all at the same time. You could do this one instead of a cardio session, or even by itself if you’re pressed for time.

This workout is a sample from my Ultimate Kettlebell Challenge Workouts course – which you can still get at a great price here -> 33 KB Challenge Workouts

Have a great week –

-Forest Vance, MS – ForestVanceTraining.com – KettlebellBasics.net

I love getting up and hitting a workout first thing in the morning—if my schedule allows.

It gives me those good endorphins and gets my mind in the right place for the day ahead.

The great thing is, with kettlebells, even if you only have 20–30 minutes, you can make it happen.

No driving to the gym, no need for fancy equipment—and with the Ultimate Kettlebell Challenge Workouts program, you can do it all with a single kettlebell. Check out a sample workout below:

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Kettlebell Challenge Workout #6 – sample from Ultimate Kettlebell Challenge Workouts

1 – KB renegade row + KB suitcase lunge

• 10 reps / 5 reps per side of each (on the renegade rows – put one hand on a
  box or some other elevated object on the side that’s resting if you only
  have a single kettlebell)
• no rest between exercises
• rest about 60 seconds after completing pairing, then repeat two more
  times for a total of four sets each

2 – KB goblet squat + push up

• 10 reps of each
• no rest between exercises
• rest about 60 seconds after completing pairing, then repeat two more
  times for a total of three sets each

3 – FINISH the session with (work for 30 seconds, rest for 10, repeat circuit
two times total):

• burpees (modify as needed)
• high knees OR jumping jacks OR shuttle runs OR other low-impact cardio version
• repeating squat jumps OR total-body extensions
• bear crawls, use space you have available

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I decided to run a flash sale this week on the Ultimate Kettlebell Challenge Workouts.

Here’s what you get:

— 33 of my classic kettlebell workouts – battle-tested, time-efficient, and brutally effective.
— Full recordings of my Kettlebell Basics Workshop – dial in your form and avoid the most common KB mistakes.
— The Ultimate Kettlebell Guidebook – master technique, improve performance, and train smarter.

If you’ve been following me for a while, this is a killer deal and a great entry point into my world of kettlebell training.

–>> Click Here to for instant access to 32 more Kettlebell Challenge Workouts – 60%, this week only

-Forest and FVT Team – ForestVanceTraining.com – KettlebellBasics.net

Got a great workout for you today, straight from my Ultimate Kettlebell Challenge Workouts program.

You can use this as a standalone session or as a metabolic finisher after a strength-based workout. Either way, it’ll push your conditioning to the next level.

Windmill / Rack Squat / Snatch / Burpee-Pull-Up Complex

Complete 3 (beginner) to 5 (advanced) rounds as fast as possible:

• 2 windmills – Beginners can use the “bottom hand” windmill variation; intermediate/advanced can do the standard version (fully broken down in my instructional video series included with Ultimate Kettlebell Challenge Workouts 2025).
• 4 rack squats
• 6 one-arm swings (beginner) / snatches (intermediate/advanced)
  (Perform all movements on both the right and left sides, then:)
• 5 burpees (beginner) / 5 burpee pull-ups (intermediate/advanced)

This should take around 12-15 minutes total—and it’s tough!

Give it a shot and let me know how it goes.

If you liked this workout, you can get more just like it here:

–>> Ultimate Kettlebell Challenge Workouts 2025

Train hard,
— Forest

With the weather warming up here in KC and spring right around the corner, I’ve been taking more of my KB workouts outside. There’s nothing like training outdoors—fresh air, sunlight, and a single kettlebell to get your strength, cardio, and core work all in one session.

That’s why I decided to run a flash sale this week on the Ultimate Kettlebell Challenge Workouts.

Here’s what you get:

— 33 of my classic kettlebell workouts – battle-tested, time-efficient, and brutally effective.
— Full recordings of my Kettlebell Basics Workshop – dial in your form and avoid the most common KB mistakes.
— The Ultimate Kettlebell Guidebook – master technique, improve performance, and train smarter.

If you’ve been following me for a while, this is a killer deal and a great entry point into my world of kettlebell training.

Check out the sample workout below, then grab the deal before it’s gone → Get it here

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Try the 20-Minute “KB/BW Beat Down” Workout

This one’s a total-body challenge—fast, intense, and effective:

Pair #1: KB Swings & Push-Ups

• KB Swings – 12 reps
• Push-Ups – 12 reps
• Repeat for 5 minutes, resting as little as possible.

Pair #2: Alternating Reverse KB Suitcase Lunges & Plank Holds

• KB Suitcase Lunges – 4 sets of max reps (25 sec per side)
• Plank Hold – 4 sets of 25 sec
• Rest 15 sec between exercises.

The Finisher: The No-Drop Kettlebell Gauntlet

• Single-Arm KB Press – 7 reps
• KB Rack Squat – 7 reps
• KB Bent Row – 7 reps
• Set the bell down, knock out 7 burpees
• Repeat 4 total rounds (2 per side).

–>> Click Here to for instant access to 32 more Kettlebell Challenge Workouts – 60%, this week only

It was my 7th-grade Presidential Physical Fitness Test.

I hopped up on the bar, pulled with all my might… and couldn’t do a single one.

My PE teacher took pity on me and gave me credit for one—even though I didn’t earn it 🙂

Honestly, I don’t have the natural build for pull-ups. But over the years, I’ve used methods like those in Operation Pull-Up: 28-Day Challenge (new and updated for 2025) to go from zero to 13 strict pull-ups in a single set.

Now, I want to help you do the same.

This weekend, you can get the 28-Day Challenge for free when you pick up a copy of Warrior Flow Isometrics 2.0:

–> Warrior Flow Isometrics 2.0 + Operation Pull Up 28-day Challenge

If you’re starting from scratch, this program will build the strength and mechanics to get your first pull-up.

Here’s an example from the beginner track:

Track 1: Beginner (0 Pull-Ups)

Goal: Build foundational pulling strength and proper mechanics.

Day 1:

• Hollow hold on the floor: 3 x 25 seconds
• Ring/TRX rows: 3 x 12–14 reps
• Partner/self-assisted pull-ups: 4 x 5 (use less assistance than Week 1)

Day 2:

• Hollow hold on the bar: 3 x 20 seconds
• Active negatives: 4 x 3 reps (5–8 seconds per rep)
• Flexed-arm hangs: 3 x 15–18 seconds

Day 3:

• Self-assisted pull-ups: 4 x 5
• Hollow hold on the bar: 3 x 15–20 seconds
• Ring/TRX rows: 4 x 10

Already knocking out pull-ups? Here’s a sample from the advanced track:

Track 4: Advanced (9–12 Pull-Ups)

Goal: Progress to 13–15 pull-ups with added resistance and endurance ladders.

Day 1:

• Pull-up ladders: 9, 8, 7, 7, 6 (total: 37 reps)
• Hollow hold on the bar: 3 x 25 seconds

Day 2:

• Pull-up ladders: 9, 8, 7, 7, 7 (total: 38 reps)
• Flexed-arm hangs: 3 x 18 seconds

Day 3:

• Weighted pull-ups: 4 x 3 (light-moderate weight)
• Hollow hold on the bar: 3 x 25 seconds
• Active negatives: 3 x 5 reps

To make this program even better, my trainer Alex—who is great at pull-ups—helped with the videos for the advanced workouts, so you’ll get clear demonstrations.

No matter where you’re starting, this 28-Day Challenge will get you moving, and you can repeat it until you hit 20 pull-ups.

Learn more and get it here while it’s free this weekend with Warrior Flow Isometrics 2.0:

–> Warrior Flow Isometrics 2.0 + Operation Pull Up 28-day Challenge

Have an awesome weekend,

Forest Vance, MS
Kettlebell Expert | 200-hr Registered Yoga Teacher
ForestVanceTraining.com

Do you have the latest and improved version of my Operation Pull-Up Blueprint?

This is your ultimate guide to mastering pull-ups, with step-by-step progressions designed to take you from zero to 20 reps. You can get it free when you order a copy of my Warrior Flow Isometrics 2.0 program this weekend.

What’s New in the Operation Pull-Up Blueprint?

The updated version is now structured as a 28-day challenge. The best part? We’ve created six different training tracks, so you can start at the level that matches your current ability.

For example, here’s week 2 of the Level 2 track—designed for someone who can currently do 1 to 4 pull-ups:

End-of-challenge goal:
Progress to 5–6 strict pull-ups by increasing volume and refining technique.

Week 2 Training Plan (Level 2)

Day 1:

• Hollow hold on bar – 3 x 20 seconds
• Pull-up ladders – 1, 1, 2, 1, 1 (total: 6 reps)
• Ring/TRX rows – 3 x 10

Day 2:

• Pull-up ladders – 2, 1, 2, 1, 1 (total: 7 reps)
• Active negatives – 3 x 4 reps (6–8 seconds per rep)
• Hollow hold on bar – 3 x 20 seconds

Day 3:

• Pull-up ladders – 2, 2, 1, 1, 1 (total: 8 reps)
• Flexed-arm hangs – 3 x 18 seconds

Whether you’re working toward your first pull-up or already knocking out 15+ and aiming for 20, we’ve got a proven plan to get you there.

And remember—this entire Operation Pull-Up Blueprint is free when you grab Warrior Flow Isometrics 2.0 this weekend only.

Get Started Now

–>> Get your free Operation Pull-Up Blueprint when you order Warrior Flow Isometrics 2.0 here

— Forest & The Team at KettlebellBasics.net

PS – Check out my latest YouTube video: 3 Tips for a Better Kettlebell Lockout -> https://www.youtube.com/shorts/n_AkkqK8n7k?feature=share

Centuries ago, warriors trained using static holds, breath control, and focused tension to build raw strength, endurance, and resilience.

They didn’t have fancy equipment. No machines. No high-impact pounding on their joints. Just bodyweight, discipline, and time-tested methods to prepare for battle.

Fast forward to today—we’re bringing that same approach into the modern world with Warrior Flow Isometrics 2.0.

This is your chance to get stronger, move better, and stay injury-free in just 20-30 minutes, 3-4 times per week.

No equipment. No stress on the joints. Just results.

→ Check out the full Warrior Flow Isometrics 2.0 program here

Try a Sample Workout from the Program

This 20-minute session blends yoga-based holds with controlled movement to build strength, improve mobility, and boost endurance.

Instructions:

• Hold each position for 45 seconds
• Rest for 15 seconds between movements
• Complete 3 rounds

1 – Wall Chair Hold – Press your back flat against a wall and lower into a squat with knees at 90 degrees. Engage your quads, glutes, and core—don’t let your lower back arch. Press your arms into the wall for an extra challenge or extend them overhead. Hold strong, breathing deeply.

2 – Lizard Lunge Hold (Alternating Sides from High Plank) – Start in high plank with hands under shoulders and core tight. Step your right foot outside your right hand, sinking into a deep hip stretch. Hold for a few seconds, then switch sides. Keep your hips low, back leg straight, and core engaged.

3 – Warrior III Iso Flow (Right Side) – Stand tall, then hinge forward at the hips, extending your right leg behind you into Warrior III. Hold briefly, then bring it down and hover it next to the other foot without fully touching the ground. Immediately lift it again into Warrior III and repeat the controlled movement. Keep your core engaged and hips square the entire time.

4 – Low Plank with Leg Lift – Hold a forearm plank, keeping your body straight. Lift one leg a few inches off the ground and hold for five seconds, then switch legs. Maintain strong core and glute activation.

5 – Warrior III Iso Flow (Left Side) – Stand tall, then hinge forward at the hips, extending your left leg behind you into Warrior III. Hold briefly, then bring it down and hover it next to the other foot without fully touching the ground. Immediately lift it again into Warrior III and repeat the controlled movement. Focus on stability, control, and balance.

6 – Superman Hold to W Pull – Lie face down with arms extended forward. Lift your chest and legs off the ground, holding the Superman position. Slowly pull your elbows back into a “W” shape, squeezing your shoulder blades. Extend your arms back forward and repeat.

Train Like a Warrior—Stronger, Leaner, Injury-Free

This workout is just a small taste of what’s inside Warrior Flow Isometrics 2.0.

You’ll build lean muscle, boost recovery, improve endurance, and even train your heart—all without stressing your joints or risking injury.

→ Check out the full Warrior Flow Isometrics 2.0 program here

Forest Vance, MS | RYT-200
ForestVanceTraining.com | KettlebellBasics.net

When I first started lifting weights at age 14—almost a full 30 years ago!—it was all about improving performance on the football field.

I wanted to get bigger, stronger, and better.

Then, in my mid-to-late 20s, when I transitioned into “civilian” life, my goals became more about looking good. I wanted to fill out the sleeves of my T-shirts and impress the girls—first and foremost.

By my mid-to-late 30s, my goals shifted again. Then—and now, still—my focus is on staying strong and athletic while protecting my joints, maintaining and improving health markers, and keeping my cardio up.

Kettlebells, of course, are a great way to accomplish all of these things and more. But I also have other tools in my toolbox. One of my favorites, outside of kettlebells, is isometrics.

Isometrics have been scientifically proven to protect the joints, improve recovery, aid in injury rehabilitation, and even train the heart by improving blood pressure markers.

That’s why I’m releasing a new and improved version of my Warrior Flow Isometrics program—available now at a special discount HERE.

Try a Sample Before You Commit

This low-impact, high-strength session blends yoga-based isometrics with controlled movement to build strength, mobility, and endurance—all in just 15 minutes.

Instructions:

• Perform each exercise for 45 seconds
• Rest for 15 seconds between movements
• Complete 3 rounds

1. Chair Pose Hold (Utkatasana)

• Stand with feet together, sink your hips back, and extend arms overhead.
• Engage your core and focus on steady breathing.
• Hold strong, keeping weight in your heels.

2. Downward Dog to Plank Hold

• Start in Downward Dog, then shift forward into Plank and hold for 5 seconds before returning.
• Engage your core, press through your hands, and repeat slowly.

3. Isometric Lunge Hold (Right Side – Alternating Heights)

• Step the right foot forward into a deep lunge and hold.
• Hold at the top (just above 90 degrees) for 5 seconds, then sink deeper into the bottom position and hold for 5 seconds.
• Continue alternating between the top and bottom holds for the full time.

4. Chaturanga Hold to Side Plank Rotation

• Lower into a half push-up position (Chaturanga) and hold.
• Push up to High Plank and transition to a Side Plank (right side), holding steady.
• Return to High Plank, lower into Chaturanga Hold again, then transition to Side Plank (left side).
• Continue alternating with controlled transitions.

5. Isometric Lunge Hold (Left Side – Alternating Heights)

• Step the left foot forward into a deep lunge and hold.
• Hold at the top (just above 90 degrees) for 5 seconds, then sink deeper into the bottom position and hold for 5 seconds.
• Continue alternating between the top and bottom holds for the full time.

6. Reverse Snow Angels

• Lie face down with arms extended forward.
• Lift your chest slightly, keeping your gaze down.
• Move your arms in a slow, controlled arc from overhead to your sides and back again.
• Keep tension in your upper back and shoulders throughout the movement.

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The workouts in the full program are a bit longer—closer to 20-30 minutes total—and can be done alongside your kettlebell training or as a standalone program to change things up and give your body a break.

This week, when you grab a copy, I’m also including Warrior Flow Isometrics 1.0, my 0-20 Pull-Ups Course, and more!

Check it out and get your copy at a discount at the link below:

→ Warrior Flow Isometrics 2.0 – Launch Discount Sale

Here’s to a stronger, more resilient, pain-free you in Spring 2025!

— Forest Vance, MS
Corrective Exercise Specialist | 200-Hour Registered Yoga Teacher
ForestVanceTraining.com

We just filmed some fresh videos at the studio this morning, and I’ve got a killer kettlebell finisher for you to try. This one’s in the style of our Old-Time Kettlebell Strongman program—bringing in some unorthodox lifts to keep your training fresh and effective.

Here’s the finisher:

• Waiter’s Press – 5 reps per side
• Kettlebell Snatch – 10 reps per side
• Descending Ladder – Each round, drop 1 rep on the Waiter’s Press and 2 reps on the Snatch until you hit 1 press / 2 snatches per side.
• Go as fast as possible with good form!

This is going to crank up your metabolism and give you serious conditioning without mindless cardio.

Want to see the full breakdown? Watch the video above.

And if you’re into this style of training, my Old-Time Kettlebell Strongman Challenge is right up your alley. You’ll get 3-4 short workouts per week, designed to be done at home, with classic kettlebell lifts that build raw strength and endurance.

Check out the full challenge here –>> Old-Time Kettlebell Strength (new 28-day Challenge – starts Monday, March 10th)

Give the finisher a shot, and let me know how it goes.

— Forest